Listen into today's episode as we chat to our very own 23W coach, Tarlee Leckie.

We explore:

This episode is a great opportunity to stop and bring your awareness to your current nutritional intake to evaluate if it is working for you. If you would like to learn more about the specific role of protein - listen into episode 4: Protein 101: The missing link between training and results.

Is your career at a cross road? Or has it flat lined? Maybe you are wondering why you don't feel more grateful? Or there is something missing...

If you answered yes to any of these questions, this episode is for you.

This week we chat to Alice Chien, a career coach and mentor, who has found her calling in helping others to find their dream career. It can be a lonely place contemplating your future and pathway and finding the right guidance and accountability from those close to you can be tricky.

In this podcast we discuss:

- How the industry and job market has changed?

- What to expect from working with a career coach?

- Common features in those who are 'stuck' in their career

- Common career mistakes

- How you can standout from the crowd

If you loved this episode and would live to carve out some more time and space to think deeply about your career, conduct a career audit and career planning, then do not miss our in-studio workshop on Thursday 31st August, starting at 6:30pm. Reserve your place HERE: https://23w.com.au/whats-on/

If you would like to get in touch with Alice directly, you can find her:

The science is clear: diets don’t work. Jump into today episode where we chat to clinical nutritionist, Tris Jarvis who shares her wealth of knowledge on sustainable results, body literacy and developing a mindset to embrace change.

Be sure to follow her @trisalexandranurtition and https://www.trisalexandranutrition.com/

Unfortunately, open discussion around the pelvic floor is still a taboo topic. We are here to change this. Today we were joined by co-director of Inner North Physio Ali Harding to chat all things pelvic floor care and muscular dysfunction.

Listen to this episode to understand what to expect if you see a pelvic floor specialist and if you should get your pelvic floor checked out. This conversation offers a lot of insight into how to take care of your pelvic floor health, common pelvic floor misconceptions, and symptoms that indicate you might need to see a specialist. Ali shares some easy-to-implement practical advice for women who want to return to running and exercise without leaking or uncomfortable symptoms.

If you would like to book a time to see Ali or her team, check out their clinic here: https://innernorthphysiotherapy.com.au/

Who is ready to hit a PB?

Sunday week, we are hosting our 6th lifting party, and we are ready to see some big numbers and lots of high fives and hear our PB bell ring!

Therefore warm-up will be:

Bench Press: Goal 70kg

Asha plans on hitting 130kg

Have you ever wondered what a physio does or how it differs from other allied health professionals?

In this episode, Ange leads an in-depth chat with local business owner and director of Northside Physio, Connie Neeskens. During this conversation, they explore common misconceptions about back pain, weight loss and training in a gym. This episode is not to be missed if you need the extra motivation to start your weight training journey as a woman or have experienced any set back in your exercise routine.

Sit back and enjoy the giggles along the way.

Today is our first solo episode with just Ange!

In this episode, she answers some questions from the community on tips to boost your metabolism, where to start if you are trying to lose weight and how to hit your protein targets without going over calories. She also spends some time reflecting on her own progress in the gym over the last 10 years.

This is a great episode to get in your ears if you have been training for a while and wondering 'what's next'. Are you also in a place where you are ready to embrace the slow and steady gains?

You might also like to go back and listen to our episode on Protein intake too: https://open.spotify.com/episode/0G3UttreipdJGOekWOnGSo?si=f57f446a9b384253

In episode 9, we are celebrating International Women's Day and were privileged to interview Mira Claudia, a mindset and confidence coach who works with women to create real change in their life, leading them to great fulfilment.

In this episode, we discuss important IWD themes around equality, equity, the notion of 'doing it all', society's expectations and so much more. Our conversation was centred around the 2023 internationalwomensday.com  theme of 'embraceequity', which is uniquely different to the theme set from UN Women "DigitALL: Innovation and technology for gender equality".

Regardless of the IWD theme, we acknowledge both our privilege and commitment,  to lead robust conversations on real-world topics that impact the lives of the women that we serve.

Are you interested in finding out more about Empowered Woman Retreat?

https://mailchi.mp/8087bc96c4ce/empowered-woman-retreat?fbclid=IwAR10-WJaW8aSGFIz7sMJD38LyUM8LIgFehCoZBWwQlv9JGxis_wAfRdLrWI

Do you want to connect with Mira?

IG Link – Coaching you from Self-Doubt to Confidence (@mira.claudia.au) • Instagram photos and videos

Website Link - https://miraclaudia.com/

Her_TRYBE Facebook Group - https://www.facebook.com/groups/1861795713977315/

It is the start of a new year, which usually brings with it New Year's resolutions and goal setting. 

This can sometimes be problematic as you are fundamentally the same person you were last year. In this episode, Ange shares some personal insights that helped to guide the formation of our Me in 23 Challenge and why self-compassion is the one thing you should work on this year. 

Lots of takeaways and probes for deeper thinking. This is the perfect listen if you are ready to challenge your mindset and step into your power as a woman who CAN. 

This week we announce something very exciting, and a little sad... Dee is leaving the 23W as one of our amazing coaches. 

The intention for the 23W project was always to be a great platform to interview amazing leaders in the fitness and women's health space, so what better person to kick it off than our host.

In this episode Dee shares what's next, what she has enjoyed most in her time with the 23W community as well as sharing her wealth of knowledge collected in her 9 years in the industry. This is a must listen if you are a current member with 23W, an aspiring PT or someone who is only newly graduated. So many lovely take home messages and of course, number one highlights!